Amesbury After School Program Recipe Book ()

Transcription

Forward
The Amesbury After School Program was launched in October 2009 by Doorsteps
Neighbourhood Services Toronto Public Health (Wendy Chui, Kyoku, Toronto District
School Board, Astrid Muschalla and Jayne Dunsmore.
Since October, Jayne's
Corporate & Private Catering and Oasis Institute for Healthy Living Inc. have been
working with a group of 30 boys and girls aged 10 to 14 to learn the art of cooking.
This book is a compilation of the recipes on which this group of brilliant youngsters have
been working. Attached to some of the recipes are comments from the participants, the
"chefs" as many are now called. Participants, parents, and teachers are pleased with
the success and hope the program returns for the 2010/2011 school year. The sponsors
would like to extend a special thank you to the Ministry of Health Promotion, which
provided the financial assistance for this program, Fisher & Paykel Appliances Canada,
which provided an energy efficient fridge, Anora Graham and Shane Morgan, program
staff, volunteers, parents and participants, who took some time to wirte thier comments
about the recipes, for their support of this wonderful program.
To those participants graduating, please come and visit us sometime. To everyone else,
see you in September!
Amesbury After School Program Team
Karen Bradley
Eden Abraham
Astrid Muschalla
Steve Bannerman
Sara Trotta
Jayne Dunsmore
Anora Graham
Shane Morgan
Vera Toskovic
Nikki Arrindell
Kyoko Kennedy
Wendy Chiu
Morris Beckford
4
Amesbury After School Program Student Participants
2009/2010
Micheal Aa
Amiin Isse
Heather Abbott
Jessica Jack
Kenny Achempong
Jah'Darlta Jeffrey
Regine Ambersley
Montana Keyes
Jamila Anderson
Barbara Le
Derick Appiah
Brian Le
Syeda Aysha
Josselyn Linares Anaya
Muna Bashir
Quiosha Lindsay
Munisa Bashir
Teisha Llewellyn
Kevin Batista
Malica Lony
Nidhi Bhanushali
Karthi Mahathmanathan
Deshaun Brown
Emmanuella Mensah
Samara Brown
Shahzad Mirza
Terrell Brown
Shruti Mistry
Desiree Browne Rideout
Cimran Mohamed
Demar Cadogan
Yusuf Mohamed
Caley Carter
Nicoloos Noble
Jalen Carvery
Gabriel Osabuohien
Ionha Crosby
Celeste Paredes Miller
Ayuh Da'ar
Xamaica Paredes Miller
Elias Da'as
Shaniece Robinson
Peter Daley
Aisha Saleh
Denise Decker
Yislam Saleh
Tela Esson
Krithini Selvaneswaran
Michaela Excell Graham
Chamika Seneviratne
Josanne Francis
Sudi Siat
Tishieka Gayle
Nilaan Silvanathan
Daniel Glas
Matthew Smith
Isaiah Glave
Tiana Taylor
Mahdi Gure
Jessica (Last Name Unknown)
Matin Hakimi
Angelita Uriarte Mendez
Jade Headley
Carlos Vrirate
Shakeem Hutchinson
Hawaa Zaroual
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Contents
PROGRAM SPONSORS ______________________________________________________________________________ 3
FORWARD _________________________________________________________________________________________ 4
AMESBURRY AFTER SCHOOL PROGRAM TEAM ______________________________________________________ 4
AMESBURRY AFTER SCHOOL PROGRAM STUDENT PARTICIPANTS ___________________________________ 5
STAR POWER GRILLED EGG SANDWICH ________________________________________________________________ 9
BANANA MUFFINS ___________________________________________________________________________________ 9
FRUIT SMOOTHIES__________________________________________________________________________________ 12
ORANGE LASSIE SHAKE______________________________________________________________________________ 12
GREATEST LEMONAID ______________________________________________________________________________ 13
GREAT BREAKFAST MUESLIX_________________________________________________________________________ 14
GOOD GREEN SALAD________________________________________________________________________________ 15
ACTION DIP FOR CHIPS AND VEGGIES ________________________________________________________________ 15
CRUNCH’N CREAMY BROCCOLI ______________________________________________________________________ 17
ROASTED VEGGIE STICKS____________________________________________________________________________ 18
THAI MANGO SALAD ________________________________________________________________________________ 19
THAI STYLE VEGGIE ROLLS __________________________________________________________________________ 20
RICE PAPER WRAPS WITH CRISP VEGETABLES _________________________________________________________ 21
VEGETABLE SAMOSA RECIPE ________________________________________________________________________ 21
FRESH CORIANDER CHUTNEY: _______________________________________________________________________ 23
CHICKEN SAMOSA __________________________________________________________________________________ 23
CRISPY VEGETABLE SPRING ROLLS ___________________________________________________________________ 24
CRUNCHY VEGGIE/TURKEY WRAP ____________________________________________________________________ 25
STIR FRY BEANS ____________________________________________________________________________________ 26
CHICKEN AND TOFU STIR FRY _______________________________________________________________________ 28
GREEK PIZZA ______________________________________________________________________________________ 28
CHEESE TOMATO PIZZA _____________________________________________________________________________ 29
PIZZA MUFFINS ____________________________________________________________________________________ 31
FRESH TOMATO SAUCE______________________________________________________________________________ 31
ENERGY SPAGHETTI ________________________________________________________________________________ 32
SPAGHETTI AND MEATBALLS_________________________________________________________________________ 33
KUSTOM KAY-DEE __________________________________________________________________________________ 34
MACARONI AND CHEESE PIE _________________________________________________________________________ 36
THREE CANADIAN HEROES SANDWICH ________________________________________________________________ 37
SANDWICH WRAPS __________________________________________________________________________________ 37
CHEESY QUESADILLAS & DIP ________________________________________________________________________ 39
CHICKEN BURRITOS ________________________________________________________________________________ 40
CHICKEN FAJITAS __________________________________________________________________________________ 41
BOOM BOOM BURRITOS _____________________________________________________________________________ 41
BAKED SPICY CHICKEN DRUMSTICKS _________________________________________________________________ 42
CHICKEN WINGS____________________________________________________________________________________ 44
DILLY DANDY POTATO PATTIES ______________________________________________________________________ 44
CRANBERRY SAUCE _________________________________________________________________________________ 45
CHOCOLATE CHIP OATMEAL COOKIES________________________________________________________________ 46
VALENTINE’S DAY SUGAR COOKIES ___________________________________________________________________ 47
VERY BERRY SORBET ________________________________________________________________________________ 49
FRUITY CHOCOLATE DESIRE_________________________________________________________________________ 49
MINI APPLE PIE BASKETS ____________________________________________________________________________ 51
MOM'S APPLE FRITTERS _____________________________________________________________________________ 51
BAKED APPLES WITH CINNAMON & PECANS ___________________________________________________________ 52
FRESH FRUIT SKEWERS _____________________________________________________________________________ 53
FUN-KY FRUIT KABOBS______________________________________________________________________________ 54
HEALTHY FUDGY BROWNIES _________________________________________________________________________ 55
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STAR POWER GRILLED EGG SANDWICH
INGREDIENTS
1 egg – beaten
1 tbsp tomato paste
1 tbsp vegetable oil
2 large slices whole grain bread
1 teaspoon vegetable oil
Black pepper
DIRECTIONS
1. Mix tomato paste with 1 tbsp vegetable oil. Spread tomato paste on both sides of bread –
sprinkle with black pepper if you like it spicy!
2. Heat 1 tsp vegetable oil in frying pan on medium.
3. Cut out the centre of the slice of bread with a star shaped cookie cutter leaving the
surrounding area intact – keep the star.
4. Crack egg into a small dish. Put bread in pan and slide ½ egg gently into hole cut out of
the bread. Place the star in the pan beside the bread.
5. Put a lid on the pan and cook 2 – 3 min. and then turn and cook another 2 – 3 minutes or
until egg is set
YIELD: 1 Sandwich
ENJOY Star Power!
Oa sis I n stitute for Healthy Living I n c .
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Chef Astrid Muschalla, PHEc Phone: (647) 505-0892
Email: [email protected]
Website: www.healthylivinginstitute.ca
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BANANA MUFFINS
INGREDIENTS
1/2 cup (or 1 stick) butter or margarine, softened
1 cup sugar
2 large eggs
2 large ripe bananas, mashed
2 cups flour (all- purpose)
1 teaspoon salt
1 teaspoon baking powder
1/2 teaspoon baking soda
1 cup buttermilk
1/2 cup chopped walnuts
1 teaspoon vanilla extract
Preheat oven to 400°.
DIRECTIONS
1. Beat together butter and sugar at medium speed of mixer or by hand, until light and
fluffy.
2. Add eggs, 1 at a time, beating well each time.
3. Add bananas and beat until smooth.
4. In a separate bowl, mix together flour, salt, baking powder and baking soda.
5. Alternate stirring in part of the flour mixture and part of the buttermilk into the egg
mixture until all is added and mixture is just moistened. Do not over mix. Batter will not
look completely smooth.
6. Stir in nuts and vanilla.
7. Grease 12 standard size muffin tins or use paper cupcake cups.
8. Spoon batter into muffin cups, filling 2/3 full. Bake 15- 18 minutes until lightly golden.
9. Cool muffin pan slightly before turning out the muffins. Cool muffins on a rack a bit
more.
YIELD: Makes 12 medium size muffins. Great served warm with butter!
TIP: Use very ripe bananas for extra sweetness. This is a great recipe for using up those
bananas that are a bit riper than you enjoy eating fresh. You can add chocolate chips as well.
COMMENTS: These were tasty and very easy to make. I made them at home for my mum.
Jayne’s Corporate & Private Catering
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Chef Jayne Dunsmore Phone: (416) 406-4500
Website: www.jaynesgourmet.com
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ASTRID’S AMAZING BANANA BREAD
INGREDIENTS
Wet Indgredients:
1/2 cup brown sugar
3 very ripe bananas
1/3 cup vegetable oil
2 egg whites
1 teaspoon pure vanilla
Dry Indgredients:
1/ 3 cup minute oatmeal
3/ 4 cup unbleached flour or whole grain blend
1/4 cup ground flax seed
1/ 2 teaspoon ground cinnamon
1/ 4 teaspoon ground nutmeg
1/ 2 cup pistachio nuts
1/ 2 shredded unsweetened coconut OR (semi-sweet chocolate chips) OR 1/ 2 coconut, 1/ 2
chocolate
1 teaspoon baking soda
DIRECTIONS
1.
2.
3.
4.
Preheat oven to 350 °F. Lightly grease a 9” x 5” loaf pan.
Blend wet ingredients with sugar well.
Blend dry ingredients well. Add to wet and mix well.
Put in loaf pan and bake for approx. 45 min – hour. Test with cake tester – should come
out clean.
YIELD: 1 loaf pan 12 – 16 servings
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FRUIT SMOOTHIES
START WITH: 1 cup milk or 1 cup yogurt
FRUIT: How about creating your own "cool smoothie" using 2 or 3 of your favorite fruits: try
banana chunks, strawberries, raspberries, melon cubes, oranges, sliced peaches, pineapples,
kiwi, papayas or mangoes....any combination of fresh, frozen or canned fruit. Frozen fruits add
a nice, thick consistency.
FLAVORINGS: Vanilla extract, nutmeg, cinnamon, cocoa, malt powder like Ovaltine
SWEETNERS: Honey, brown sugar, maple syrup, fruit spread
PROTEIN: Powered milk, cottage cheese, peanut butter or add a splash of yogurt, milk,
soymilk, or silken tofu. Blend until smooth and enjoy!
MORE TIPS TO TRY: *You can replace fresh fruit with unsweetened frozen fruit or canned
fruit (packed in juice).
*When using ice, crush cubes so they are smaller than fruit pieces.
*A blender will provide a smoother consistency than a food processor.
AND EVEN MORE WHOLESOME ADDITIONS:
1. Wheat germ is an excellent source of fiber, folate and the antioxidant vitamin E. Top
smoothie with one to two tablespoons.
2. Soy milk is rich in isoflavones, phytochemicals that may protect against certain cancers. Soy
provides your body with top quality protein, and includes all the essential amino acids. In fact,
soy protein is equivalent to the protein in meat, milk, and eggs. Soy protein has been show to
decrease risk of heart disease. Soybeans and many foods made with soy, contain a number of
naturally occurring compounds that are beneficial to our health. These include antioxidants
known as isoflavones. Isoflavones may provide long-term benefits such as maintaining and even
improving lifelong bone health and helping to protect us against certain forms of cancer. Use in
place of yogurt or milk.
3. Nonfat dry milk powder is an excellent source of fat- free, high- quality protein. Add two to
four tablespoons.
4. Ground flaxseed is rich in omega- 3 fatty acids that promote heart and artery health and may
protect against cancer. Add one to two tablespoons.
COMMENTS: Yum, yum, yum …. So good!
COMMENTS: These were yummy!
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ORANGE LASSIE SHAKE
INGREDIENTS & DIRECTIONS
Whip smooth with a whisk:
1 cup plain yogurt
1 cup orange juice
Enjoy this refreshing drink that will cool down any hot peppers!
YIELD: 2 Servings
GREATEST LEMONAID
Chef At Home (recipe adapted from Michael Smith) 2009
This lemonade is just as popular with grown-ups as it is with kids. Its pink color comes from an
old bartenders trick, bright red grenadine syrup. The balance of sweet and sour flavours are
just the thing on a hot summer’s day and it’s not too sweet for seconds – or thirds!
INGREDIENTS & DIRECTIONS
Eight lemons – zests and then all the juice
A cup of sugar – 1 cup of water – bring to a boil to dissolve sugar – let cool
A pinch of salt
½ tsp of fresh fine grated gingerroot
2 cups of cool, clear water
Lots of ice cubes
Pink Lemonade
Add a splash or two of grenadine syrup to the pitcher!
Serve immediately and get ready to pass on the recipe! Or start up a recipe stand and sell for
$1.50 per cup to fundraise for your favorite cause!
YIELD: 8 x 1 cup glasses (contain 6 tsp of added sugar per cup)
Nutrition Note: consume no more than 50 gm (13 sugar cubes or teaspoons) added sugars
per day to keep your brain cells and energy levels healthy and active. Sugars include honey,
corn syrup, high-fructose-corn-syrup, sucrose, glucose, fructose, maltose, maple syrup, table
syrup.
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GREAT BREAKFAST MUESLIX
Makes a filling snack or energy breakfast booster and makes you fell full until lunch! Keep
leftover in fridge – good for up to 4 days.
INGREDIENTS
4
1
1
1
1
1
1
2
cups large flake oatmeal
liter jar large flake oatmeal filled dry into jar
liter water or milk cover oatmeal with water or milk in jar
teaspoon ground cinammon
½ cups trail mix
chopped apple (or other fruits)l
sliced banana (or other fruits)
cups vanilla yogurt
DIRECTIONS
1. Put lid on jar with oatmeal and water (or milk) and soak in fridge over night.
2. In morning, put all the other ingredients in a large bowl, except yogurt, and mix well.
3. Spoon into cereal bowls and top with yogurt.
* Note * bananas are best left to be added when fresh.
YIELD: 8 - 1/2 cup servings
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GOOD GREEN SALAD
INGREDIENTS
Salad
4 cups (1 L) torn fresh spinach
4 cups (1 L) torn green lettuce
1/ cup (125 mL) sliced red onions
3 oranges
2 large tomatoes
1 medium size carrot, peeled and shredded
1 cucumber peeled and sliced
Dressing
1 tsp finely grated orange rind
2 tbsp (25 mL) orange juice
1 tbsp (15 mL) liquid honey
1 tbsp (15 mL) white wine vinegar
1 tbsp (15 mL) Dijon mustard
1/2 tsp (2 mL) poppy seeds
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper
2 tbsp (25 mL) vegetable oil
DIRECTIONS
In large salad bowl, combine spinach, lettuce, onion and pecans. With sharp knife, cut peel and
pith off oranges; slice crosswise and add to salad.
Dressing: In small bowl, whisk together orange rind and juice, honey, vinegar, mustard, poppy
seeds, salt and pepper; gradually whisk in oil. Pour over salad; toss to coat.
YIELD: This recipe makes 8 servings
COMMENTS: Tasted nice! I made it for my mum. She took it to work. My mum was proud of
me!
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ACTION DIP FOR CHIPS AND VEGGIES
So simple and easy to make, this dip gives you energy when served with whole wheat pita chips
and fresh veggies.
INGREDIENTS
1 can refried beans
1 cup chopped cheddar cheese
½ cup salsa
4 whole wheat pitas opened up and cut into 2” wedges
Veggies cut into sticks – carrot, celery, zucchini, kohlrabi, rutabaga, daikon radish, peppers
Garnish with fresh chives or cilantro.
DIRECTIONS
1. Mix first three ingredients together and put in microwave for 1 minute. Stir and put in for
another minute or until smooth.
2. Put pita wedges in a single layer on a baking sheet in a preheated oven at 400 °F and
bake for 5 minutes or until crispy.
3. Cut veggies into finger food size sticks for dipping (the more orange, dark green, red the
veggies, the more nutritious).
YIELD: Serves 6
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CRUNCH’N CREAMY BROCCOLI
INGREDIENTS
1 head fresh broccoli, cut into small pieces
1 medium sweet onion, thinly sliced
2 medium carrots, grated
1 large sweet red pepper, thinly sliced
1/2 cup dried apricots, sliced
Dressing:
2 tbsp. fresh cilantro, minced
1 inch fresh ginger root peeled and minced
1/4 cup fat free mayo
1/4 cup fat free yogurt
3 Tbsp white vinegar
1 cloves fresh garlic, minced
fresh ground pepper and salt to taste
DIRECTIONS
1. Steam broccoli in microwave, covered, on high for 1 1/2 min. Immediately drain any
moisture off.
2. Combine dressing ingredients and mix well.
3. Toss in remaining ingredients and broccoli and mix well. Keeps in the fridge for up to 3
days.
YIELD: 8 Servings
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ROASTED VEGGIE STICKS
INGREDIENTS
2 tbsp olive oil
2 tsp paprika (or chili powder)
2 tsp dry rubbed rosemary leaves (or cumin seeds)
1 each sweet potato, yellow potato, parsnip, carrot, turnip, beet
½ each rutabaga, celery root (celeriac)
Optional Salt and coarsely ground black pepper
DIRECTIONS
1.
2.
3.
4.
5.
6.
Preheat oven to 400°F with rack in middle of oven.
Lightly oil a cookie sheet.
Peel veggies and cut into ¾” slices. Then cut lengthwise to get sticks about 2 – 3” long.
Toss in a large bowl with the remaining ingredients and stir by hand to coat.
Spread veggies evenly on pan.
Bake 30 – 40 minutes or until browned and soft in middle.
VARIATION
This is a glaze for saucy roasted veggie sticks:
2/3 cup brown sugar
2/3 cup vinegar
3 tbsp water
1.
2.
3.
4.
Same as above to prepare veggies.
To make sauce, add to saucepan and bring to boil.
Toss sauce and veggies in a large bowl to coat.
Roast as above until veggies are very tender and glaze thickens, turning occasionally to
coat.
YIELD: 8 X 1 cup servings
COMMENTS: ‘Chef’ Terrell Grant said, “This recipe has many different tastes, like tangy, spicy,
sweet. It’s more nutritious than potatoes because the darker coloured vegetables have more
vitamins and minerals”
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THAI MANGO SALAD
Councillor Shane says, “this is delicious because of the combination of fruits and vegetables.
It’s easy, cheap and filling and looks so good – you can have it for company. It’s also very
nutritious because of the colourful variety of fruits and veggies.”
INGREDIENTS
Dressing:
1 tbsp sesame oil
3 tbsp fish sauce
3 tbsp sugar
3 tbsp rice vinegar
3 tbsp cilantro (fresh coriander) chopped
2 tbsp fresh mint, finely chopped
2 cloves fresh garlic, minced
1/2 - 1 tsp fresh chili pepper, minced
Salad:
2 -3 cups bean sprouts
2 green or semi ripe mangos, diced
1 sweet red pepper cut into thin strips
1 small sweet onion, diced fine
2 cups mixed greens, or endive lettuce, julienne sliced
1/4 cup soy nuts to garnish top of salad (optional)
DIRECTIONS
1. Stir dressing ingredients together.
2. Except for greens and bean sprouts, the remaining ingredients can be tossed together
with the dressing and kept in the fridge for up to 1 day. Just add greens, bean sprouts
& soy nuts at the last minute.
YIELD: 8 Servings
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THAI STYLE VEGGIE ROLLS
Rice paper is a type of pasta wrap and these rolls are great as a snack, appetizer or even as a
lunch entrée…no need for a salad - the filling is like one and high in protein too.
INGREDIENTS
12 - 6" diameter round rice paper wraps
Filling:
1/2 to full pkg firm vegetable flavoured tofu, grated
1 tbsp brown sugar
2 tbsp orange juice
2 tbsp rice or cider vinegar
1 tbsp tamari sauce
1/2 tsp chilli powder
1 small yellow zucchini, grated
1 small carrot
handfull leaves ea. mixed oriental greens, chopped: arugula, mizuna, tokyo bell, tsat tsoi
2 tbsp fresh coriander, chopped
Optional: These rolls taste great without a sauce. However, one that goes well is a ready
prepared Thai dipping sauce (PC brand has mild and fiery hot).
DIRECTIONS
1. Toss the filling ingredients together and set aside.
2. Heat a frying pan filled with water to just under boiling. Turn off heat and using tongs,
slide one sheet of rice paper into water until completely covered. Hold there for about
12 seconds or until rice paper feels softened, but still intact. If it is held in the water for
too long, the rice paper will fall apart too easily or disintegrate.
3. Lay softened rice paper out on a board and put two spoonfuls of filling at the bottom
edge leaving 1" free at the sides (mixture shouldn’t be wet, so you may have to drain
some of the dressing away). Start to roll up as tightly as possible without ripping the rice
paper. As you roll, fold in each side to totally enclose filling. Place on a platter.
4. When all the rolls are finished, serve immediately with a small dish of Thai style hot
dipping sauce.
YIELD: 10 -12 Veggie Rolls
COMMENTS: ‘Chef’ Terrell Grant said, “This recipe has a tangy kick to it. It’s easy to make
these colourful rolls and their so nutritious because they have all four food groups.”
Copyright 2010 by Astrid Muschalla
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RICE PAPER WRAPS WITH CRISP VEGETABLES
INGREDIENTS
Rice Paper Wrappers 5” (preferably ones contained in plastic containers as opposed to lose wrappers)
1 Red Peppers
1 Yellow Peppers
1 Orange Peppers (optional)
¼ lb. Snow Peas
¼ lb. Bean Sprouts
1 bunch Fresh Cilantro
1 pkg. Fine Egg Noodles (moist or dry)
Thai dressing or marinade (or Jayne’s secret sauce!)
Black Sesame Seeds & White Sesame Seeds
DIRECTIONS
1. Ice your snow peas in very cold water for about 1 hour. Boil water in a medium pot.
Once boiling, throw in your snow peas in and remove within 30 seconds. Run cold water
over snow peas. Julienne and place in bowl. Reserve.
2. Wash peppers. Cut tops and bottoms off peppers. Remove cores and slice 1/8’ in length.
Reserve in a bowl.
3. Place bean sprouts in cold water. Strain when you are ready to assemble your rice rolls.
4. Wash cilantro. Cilantro can be included as part of your rice wraps or used as garnish.
5. Boil water in medium size pot and once boiling, throw noodles into pot. Boil for 2-3
minutes until tender. Taste test for tenderness. Rinse under cold water and add Thai
marinade or Jayne’s secret sauce. Mix thoroughly and set aside.
6. Place white sesame seeds on baking sheet and bake at 350 until golden. Remove from
oven and set aside.
7. Assembly: Prepare your counter with a large dishtowel laid flat on the counter. In a
medium bowl, fill with warm water. Place your rice paper wrappers in the warm water.
You can do this one at a time or as you become more comfortable, you can put 3- 4 in
the bowl. The wrappers take a minute to soften. Once soften, remove and place each
wrapper flat on your dishtowel. Leave for 30 seconds and turn them over onto the
dishtowel to remove all moisture. Take the top edge of the wrapper and turn over
towards you ¾ of the way.
8. In succession, place a small amount of noodles vertically from the flat edge of your
wrapper in the centre of the rice wrapper. To this add your peppers, snow peas (which
you have julienned) and bean sprouts.
9. Take the bottom round edge of your wrapper and lift it up over the peppers and noodles.
From the left, take the rice wrapper, cover the vegetables, and moving to the right roll
the wrapper into a tight roll. Garnish with black and white sesame seeds.
COMMENTS: loved them; their favourite; made them at home for parent’s birthday
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VEGETABLE SAMOSA RECIPE
INGREDIENTS
1 cup (500 mL) diced peeled potatoes
1 cup (500 ml) diced sweet potatoes
1 cup (125 mL) diced carrots
½-cup corn
1 tsp (5 mL) each fennel and cumin seeds
1 tsp (5 mL) brown or black mustard seeds
1/2 tsp (2 mL) ground turmeric and coriander and fenugreek seeds
1/4 tsp (1 mL) cayenne pepper
1 onion, chopped
2 cloves garlic, minced
1 tbsp (15 mL) grated gingerroot
1/2 tsp (2 mL) salt
1/2 cup (125 mL) frozen peas
3 tbsp (50 mL) lemon juice
2 tbsp (25 mL) chopped fresh coriander
1 package Phyllo pastry (at room temperature)
Pam or vegetable oil
Fresh Coriander Chutney (see below)
DIRECTIONS
1. In large saucepan of boiling salted water, cover and cook potatoes and carrots until
tender, about 10 minutes; drain. Roast sweet potatoes in 375 oven until knife tender.
Skin and dice.
2. Meanwhile, in large skillet, heat oil over medium heat. Fry fennel, cumin and mustard
seeds, turmeric, coriander and fenugreek seeds and cayenne just until cumin seeds begin
to pop, 1 minute.
3. Add onion, garlic, ginger and salt; fry until softened, about 3 minutes. Stir in potato
mixture and peas. Stir in lemon juice and coriander; let cool.
4. Take one sheet of Phyllo dough (make sure the remainder of Phyllo stays covered with a
moist cloth or it will dry out) and spray with Pam or brush with a little oil to keep it moist.
Cut the Phyllo vertically into 4 pieces.
5. Working quickly, place a medium size spoonful of the potato mixture at the end of each
strip of Phyllo. Quickly roll the Phyllo from left to right to form a triangle. When you
reach the end, Moisten top inside edges of pastry with a little oil; press to seal.
6. Bake samosas in 425°F (220°C) oven for 15 minutes. Serve warm. (Make- ahead: Let
cool. Refrigerate in airtight container for up to 24 hours. On the other hand, freeze on
waxed paper–lined tray; transfer to airtight container and freeze for up to 2 weeks.
Reheat in 350°F/180°C oven for 10 to 20 minutes.)
YIELD: Makes 24 pieces.
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NUTRITIONAL VALUE PER VEGTABLE SAMOSA: about 133 calories
2 grams protein
9 grams total fat
3 grams saturated fat
12 grams carbohydrates
1- gram fiber
12 mg cholesterol
200 mg sodium
2% calcium
6% iron
11% vitamin A
5% vitamin C
8% folate
FRESH CORIANDER CHUTNEY:
DIRECTIONS
1. In food processor, purée together 4 cups (1 L) fresh coriander leaves; 1/4 cup (50 mL)
water; half hot green finger pepper, seeded; 4 tsp (20 mL) lemon juice; and 1/4 tsp (1
mL) salt until smooth.
(Make- ahead: Refrigerate in airtight container for up to 4 hours.) Makes 1/2 cup (125 mL)
COMMENTS: These were soooooooooooooooo good!
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CHICKEN SAMOSA
INGREDIENTS
1 lb Ground chicken
1 onion chopped
1 tbsp curry powder
2 tbsp flour
2 Granny Smith Apples, coarsely chopped
2 tbsp canola oil
1 pkg butter
1 pkg phyllo pastry
DIRECTIONS
1. Preheat oven to 375 degrees Fahrenheit.
2. Heat frying pan and put in 1 tbsp oil and chopped onion. When softened, add chicken a
cook slightly approx. 3 min.
3. Meanwhile, wash apples, peel, core and coarsely chop – add to frying pan and stir in flour
and curry powder, mixing well.
4. Lay out phyllo with damp towel covering to keep from drying out.
5. Melt butter in oil and brush onto one sheet of phyllo to cover. Lay on another sheet and
brush with oil and butter. Do one more sheet and then fill and fold. Bake on cookie sheet
until golden.
YIELD: 6 Samosas
COMMENTS: Jonhnathan says, “these have a lot of flavour and they are fun to make with
friends,because you can make them into different shapes.”
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24
CRISPY VEGETABLE SPRING ROLLS
INGREDIENTS
10 spring roll wrappers
½ red pepper, thinly sliced
1 carrot, grated
6 bamboo shoots, thinly sliced
some bean sprouts
½ cup snow peas
1 tbsp oyster sauce
1 tsp soy sauce
1 tsp sugar
some salt and pepper
1 liter vegetable oil
1 egg , beaten
UTENSILS
1 wooden spoon , 1 bowl , 1 spoon , 1 brush , 1 tea towel , 1 saucepan , 1 slotted spoon , 1
tray lined with paper towel , tongs
DIRECTIONS
1. Begin by heating a frying pan. When hot, add some oil, the red peppers, carrots, bamboo
shoots, cabbage and bean sprouts. Cook until the vegetables have slightly softened and
their tastes have had a chance to intermingle.
2. Add the noodl es, oyster sauce, soy sauce, sugar, salt and pepper. Mix well, take it off
the heat and place into a bowl to let it cool.
3. Place the pan with the oil for frying over a medium-high heat.
4. Place the spring roll wrapper in front of you, with one corner at the bottom so that it
resembles a diamond. Brush the four edges of the wrapper with the beaten egg. Next,
add the filling in the bottom part of the wrapper in a thin log shape, not touching the
edges. Leave the bottom few centimeters clear. Lift the wrapper over the top and tuck it
in under the filling. Fold over the left side, and then the right side and roll it up to form a
tube. Brush a little more egg along the top part and seal the roll. Repeat until all the rolls
are finished.
5. Once the oil is hot, deep fry the spring rolls until lightly brown, which should take only a
minute or two. Put them on the toweled tray to let them drain. If you want to be health
conscious, you can bake your spring rolls at 350 until golden, about 5 minutes.
6. Serve your crispy spring rolls as you would any appetizer. They go wonderfully with a
sweet and sour sauce and many other types of dip.
YIELD: Serves 4 to 6
PREP TIME: 10 minutes
COOK TIME: 25 minutes
COMMENTS: Amazing!
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25
CRUNCHY VEGGIE/TURKEY WRAP
INGREDIENTS
8” flour tortillas whole wheat
2/3 cup romaine lettuce
2/3 cup red cabbage
1 red tomato
¼ cup red onion, sliced
1/3 cup carrots, grated
1 cup alfalfa sprouts
1 cup low fat cheddar cheese
8 sliced low fat turkey
8 oz. tofu, sautéed in light oil
¼ cup sunflower oil
½ cup fat free cream cheese
DIRECTIONS
1.
2.
3.
4.
5.
6.
Spread 2 tbsp. low fat /fat free cream cheese over one side of whole wheat tortilla
Cut lettuce into small strips, cut onion and carrots into small julienne
Sauté tofu in light oil until browned on all sides (about 2 minutes)
Divide all ingredients evenly among tortillas (separate turkey from tofu for vegetarian)
Roll up each tortilla
Cut each rolled wrap in half diagonally.
YIELD: 4 servings (1 wrap)
NUTRITIONAL ANALYSIS (PER SERVING):
182 calories
10 grams protein
5 grams fat
24 grams carbohydrate
2 grams fibre
9 mg cholesterol
443 grams sodium
157 mg calcium
1.6 mg iron
COMMENTS: Were so surprised to find that vegetables and tofu are good together! They were
easy to make and quick.
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26
STIR FRY BEANS
INGREDIENTS
1 clove fresh garlic, chopped
1/4 cup tomato paste
1 tbsp olive oil
28 oz. can chopped tomatoes
1- 19 oz. can white kidney beans, rinsed & drained
1 tbsp lemon zest
2 tbsp lemon juice (approx. 1/2 lemon)
1/2 roasted red pepper or
2 slices preserved roasted pimento
1/4 cup chopped parsley, (about 1/2 bunch)
1/4 tsp Tabasco sauce
1/4 tsp Worcestershire sauce
DIRECTIONS
1.
2.
3.
4.
5.
6.
Heat oil in frying pan on medium.
Add tomato paste and garlic and cook for 2 min.
Add chopped tomatoes.
Bring to boil for 5 min.
Add remaining ingredients and bring to boil for 5 min.
Serve over pasta with chicken.
YIELD: 4 - 1/2 cup servings
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27
CHICKEN AND TOFU STIR FRY
INGREDIENTS
4 (4 ounce) boneless skinless chicken breast halves
1 package of firm tofu
2 tablespoons soy sauce
1/2 teaspoon ground ginger
1/4 teaspoon garlic powder
3 tablespoons cooking oil, divided
2 cups broccoli florets
1 cup sliced celery (1/2 inch pieces)
1 cup thinly sliced carrots
1 small onion, cut into wedges
1 cup snow peas
1 can water chestnuts
1 large red pepper
1 cup water
1 teaspoon chicken bouillon granules
DIRECTIONS
1. Cut chicken into 1/2-in. strips; place in a bowl. Combine soy sauce, ginger and garlic
powder; add to chicken and mix well. Refrigerate for 30 minutes.
2. In a large skillet or wok, heat 2 tablespoons of oil; stir-fry chicken until no longer pink,
about 3-5 minutes.
3. Cut tofu into strips and sauté in wok or skillet with 2 tablespoons oil until crispy and
brown. Remove and keep warm. Add remaining oil; stir - fry broccoli, celery, carrots, red
pepper, snow peas and onion for 4 -5 minutes or until crisp-tender.
4. Add in water chestnuts. Add water and bouillon. Return chicken to pan. Cook and stir
until thickened and bubbly.
Serve with Jasmine rice.
YIELD: Servings 4
Prep Time: 15 Min
Cook Time: 10 Min, Ready In 25 Min
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28
GREEK PIZZA
INGREDIENTS
Sauce:
2 oz. tomato paste
2 tbsp. olive oil
1/2 tsp. dry rubbed thyme leaves
1 tbsp . chopped parsley
Crust:
4 - 6 whole slices Greek style whole wheat pita bread
Toppings:
1 each red and green pepper, chopped
3 plum tomatoes, thinly sliced
1 onion, finely diced
8 black olives, pitted, chopped
Garnish:
1/4 cup crumbled, light feta cheese
1/2 cup grated mozzarella cheese
Optional toppings include: sliced zucchini, sliced mushrooms, white beans, tuna.
DIRECTIONS
1.
2.
3.
4.
Preheat oven to 350°F. Get out cookie sheet. Chop all ingredients.
Mix sauce ingredients together. Spread evenly on top of pita breads, right to the edge.
Place on cookie sheet. Add toppings and garnish with a sprinkling of cheeses.
Bake for 10 – 12 minutes or until hot and bubbly.
YIELD: 4 - 6 individual pizzas
Καλή όρεξη! (Kalí óreksi!) Greek for “Bon Apetit”
(bil-hanā' wa ash-shifā') Arabic for “may you have your meal with gladness and health”
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29
CHEESE TOMATO PIZZA
TOPPING
Quick Tomato Sauce (recipe follows)
1 1/2 cups mozzarella and provolone cheese blend
1 large tomato sliced
1/2 cup grated Cheddar cheese
1/2 cup grated fresh Parmesan cheese
1 large round whole wheat tortilla wrap or whole wheat flat breads (from supermarket)
DIRECTIONS
1. Spread Quick Tomato Sauce evenly on each crust. Add sliced tomatoes. Sprinkle with
cheese.
2. Bake on wire racks at 450 F for 10 minutes or until done. Cut into wedges and serve
immediately.
QUICK TOMATO SAUCE
Combine 1 (8-ounce) can tomato sauce and 1/4 cup tomato paste.
Stir in 1/2 teaspoon each of crushed oregano and crushed basil.
COMMENTS: This was easy to make and I really liked it. We each had our own pizza.
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30
PIZZA MUFFINS
Eat as snack or lunch with Funky Fruit Kabobs as dessert! Buon appetito!
INGREDIENTS
2 cups Blend of whole grain all purpose flour
4 teaspoon (tsp) Baking powder
1/2 tsp salt
1/2 tsp black pepper
1/3 cup grated parmesan cheese
2 large eggs
1 1/2 cups tomato juice or buttermilk (creamier)
1 tsp Dried basil leaves or 3 tsp fresh chopped
1/2 cup frozen, thawed chopped spinach
3/4 cup sundried tomatoes in oil, drained, chopped,
3/4 cup grated mozzarella cheese
DIRECTIONS
1. Preheat oven to 425 degrees Fahrenheit. Grease a 12 hole muffin pan.
2. In a large bowl, mix the flour, baking powder, salt, pepper and Parmesan together.
3. In another bowl, beat the eggs and combine with the tomato juice OR buttermilk (for a
creamier version), plus the spinach, sundried tomatoes and mozzarella.
4. Make a well in the dry mixture and pour wet ingredient into the well. Combine gently until
just mixed – don’t over beat. Fill 3/ 4 of the greased muffin cups and cook until well
risen and golden on the outside. Leave in the pan for 10 minutes then turn out onto a
rack to cool.
YIELD: 12 (1/2 cup) muffins
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31
FRESH TOMATO SAUCE
INGREDIENTS
1 tsp (5 mL) olive oil
1 onion, chopped
1 tsp (5 mL) dried basil
1/2 tsp (2 mL) dried oregano
1/4 tsp (1 mL) salt
1 tbsp (15 mL) tomato paste
1/2 tsp (2 mL) granulated sugar
2 tbsp (25 mL) chopped fresh parsley
1/2 carrot, grated
1 can (28 oz/796 mL) tomatoes
DIRECTIONS
1. In large saucepan, heat oil over medium heat; cook garlic, onion, carrot, basil, oregano,
salt and pepper, stirring often, for 5 minutes or until onion is softened.
2. Add tomatoes, breaking up with spoon. Stir in tomato paste and sugar; bring to boil.
Reduce heat to medium; simmer for about 20 minutes or until thickened. (Makeahead: Let cool. Refrigerate in airtight container for up to 2 days or freeze for up to 1
month. Reheat to serve.) Stir in parsley.
YIELD: This recipe makes 3 – 1 cup servings
NUTRITIONAL INFORMATION
Per cup: about calcium 99
protein 4 g
total fat 2 g
Saturated fat trace
carbohydrates 19 g
fibre 4 g
cholesterol 0 mg
sodium 642 mg
COMMENTS: There were many vegetables! I liked the whole-wheat pasta!
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32
ENERGY SPAGHETTI
INGREDIENTS
1/4 cup tomato paste
1 tbsp olive oil
28 oz. can chopped tomatoes
1- 19 oz. can white kidney beans, rinsed & drained
1 tbsp lemon zest
2 tbsp lemon juice (approx. 1/2 lemon)
1/2
roasted red pepper or
2 slices preserved roasted pimento
1/4 cup chopped parsley, (about 1/2 bunch)
1/4 tsp Tabasco sauce
1/4 tsp Worcestershire sauce
2 cups pasta
DIRECTIONS
1.
2.
3.
4.
5.
6.
Heat oil in frying pan on medium.
Add tomato paste and garlic and cook for 2 min.
Add chopped tomatoes.
Bring to boil for 5 min.
Add remaining ingredients and bring to boil for another 7 min.
Serve over pasta and sprinkle with parmesan, if desired.
YIELD: 4 - 1 cup servings
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33
SPAGHETTI AND MEATBALLS
INGREDIENTS
2 tbsp (25 mL) extra-virgin olive oil
2 onions, finely chopped
1- 1/4 tsp (6 mL) salt
1 cup (250 mL ) coarse fresh bread crumbs
1/4 cup (50 mL) minced fresh parsley
1/4 cup (50 mL) grated Romano or Parmesan cheese
8 oz (250 g) lean ground beef
1/2 cup 125 mL ) chicken stock
1 can (28 oz/796 mL) diced tomatoes
1- 1/2 cups (375 mL) crushed canned tomatoes
1/2 cup (125 mL) coarsely chopped fresh basil (or 2 tsp/10 mL dried)
1/4 tsp (1 mL) granulated sugar
1- 1/2 lb (750 g) spaghetti
DIRECTIONS
1. In large nonstick skillet, heat half of the oil over medium heat; fry onions and garlic,
stirring occasionally, until onions are golden, 10 to 12 minutes. Scrape into bowl.
2. In large bowl, mix together breadcrumbs, parsley, Romano cheese and half of the onion
mixture.
3. Add beef; mix well. Refrigerate for 30 minutes.
4. Wetting hands if necessary to prevent sticking, form meat mixture by rounded
tablespoonfuls (15 mL) into balls. Add remaining oil to pan. Brown meatballs over
medium-high heat, in 2 batches; with slotted spoon, transfer to plate. Pour off fat.
5. Add chicken stock to pan; bring to boil, stirring and scraping up brown bits. Stir in
remaining onion mixture, diced and crushed tomatoes, half of the basil (or all dried, if
using), the sugar and remaining salt. Add meatballs. Cover and simmer over low heat,
stirring occasionally, for 25 minutes. (Make-ahead: Let cool for 30minutes. Transfer to
refrigerator and let cool completely. Refrigerate in airtight container for up to 3 days or
freeze for up to 1month.)
6. Meanwhile, in large pot of boiling salted water, cook spaghetti until tender but firm, 8 to
10 minutes; drain and return to pot.
7. Add about 1 cup (250 mL) of the sauce to pasta; toss to coat. Serve with remaining
sauce and meatballs spooned over top. Garnish with remaining basil.
YIELD: This recipe makes 6 servings
COMMENTS: Those were good! We had many meatballs!
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34
KUSTOM KAY-DEE
INGREDIENTS
1 box Macaroni and Cheese Dinner
DIRECTIONS
1. Boil pasta according to instructions
2. Meanwhile make sauce in a smaller saucepan
Sauce:
3. Add a small amount of any additional ingredients below to the sauce prepared according
to instructions:
milk, cheese, salsa, chopped tomatoes, chopped green onions, canned drained tuna, chopped
spinach, diced avocado, left over vegetables – broccoli, peas, green and red peppers, roasted
red peppers, sliced zucchini, sliced mushrooms, drained black beans, drained chick peas, drained
white kidney beans,
Themed Variations:
Mediterranean Style:
Roasted red peppers chopped, basil, broccoli and marinated artichokes, white kidney beans
Pesto Style:
Walnuts, basil leaves, chopped garlic, olive oil, parmesan cheese
South West Style:
Salsa, Black beans, chili peppers, onions, corn and monterey jack cheese
French Style:
Chopped egg, 1 tsp Dijon mustard, chopped green onions, extra milk
Italian Style:
Chopped tomatoes, basil, chopped onion and garlic, balsamic vinegar, mozzarella cheese
Egyptian Style:
Pinch: cinnamon, allspice, ginger, pepper, 2 pinches: cumin, coriander, paprika, canned drained
lentils, chopped tomatoes, chopped onion
YIELD: 4 servings
COMMENTS: ‘Chef’ Terrell Grant syas, “ This is like heaven in your mouth – an explosion of
flavours just waiting to be indulged in. The Italian one is my favourite but I would use cheddar
rather than mozzarella because it’s less stringy.
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35
MACARONI AND CHEESE PIE
INGREDIENTS
2 cups dried short cut macaroni
3 tablespoons butter, plus extra for greasing
3 tablespoons white flour
2 cups milk
1- teaspoon mild prepared mustard
1/2 teaspoon ground cinnamon
1 1/2 cups sharp cheddar cheese, grated
1 egg, beaten
4 scallions, finely chopped
1/2 cup peas (optional)
3 tablespoons chopped plum tomatoes, canned (or fresh)
2/3 cup corn kernel (fresh, canned, or frozen)
Salt
Pepper
Fresh parsley, chopped (to garnish)
DIRECTIONS
1. Preheat the oven to 350*F.
2. Bring a large pan of lightly salted water to a boil and cook the macaroni until al dente
(about 8 minutes). Rinse under cold water and drain.
3. Melt two tbls. of the butter in a pan and stir in the flour. Cook for 1- 2 minutes, stirring.
4. Gradually add the milk, whisking constantly until the sauce boils and thickens.
5. Stir in the mustard, cinnamon and 1 cup of the cheese. Cook gently, stirring often, until
the cheese has melted, then remove from the heat and whisk in the egg. Set aside.
6. Melt the remaining butter in a small frying pan and cook the scallions, chopped tomatoes
and corn over a gentle heat for 5-10 minutes. Add peas now if using. Season to taste.
7. Tip half of the cooked macaroni into a greased ovenproof dish. Pour over the other half
of the cheese sauce and mix well. Then spoon the tomato and corn mix over the
macaroni. Stir the remaining macaroni into the remaining cheese sauce, and then
spread this carefully over the tomato and corn mixture. Top with the rest of the cheese.
Bake for 45 minutes, or until the top is golden and bubbling.
COMMENTS: The best pie ever! Tingly taste!
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36
THREE CANADIAN HEROES SANDWICH
Thin slices of crisp Ontario apples are sandwiched between layers of meat and cheese in this
delicious, updated version of a grilled cheese sandwich. Serve with soup or 3 bean salad for a
satisfying lunch or supper.
INGREDIENTS
1/4 cup (50 mL) real mayonnaise
1 tbsp (15 mL) prepared or Dijon mustard
8 slices PC whole grain thin sliced buns
4 slices cheddar cheese (no name indiv. Wrapped cheddar)
2 Ontario MacIntosh apples, peeled, cored and thinly sliced
4 slices smoked turkey or ham
2 eggs
1/3 cup (75 mL) milk or soy milk
A pinch each of salt and cayenne pepper to taste
2 tbsp (25 mL) butter / or vegetable oil or a blend or each
DIRECTIONS
1. Combine mayonnaise and mustard; spread one side of each slice of bread with
mayonnaise mixture. Prepare 4 sandwiches, layering cheese, apple slices and 2 slices
turkey.
2. In shallow dish, whisk together eggs, milk, salt and cayenne. Dip both sides of
sandwiches in egg mixture.
3. In large skillet, melt butter over medium heat. Cook sandwiches about 5 minutes per
side until browned and crispy (it may be necessary to do so in two batches). Turn and
brown other side. Serve warm.
YIELD: 4 Servings
PREPARATION TIME: 10 Minutes
COOKING TIME: 10 Minutes
Recipe adapted from Foodland Ontario
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37
SANDWICH WRAPS
INGREDIENTS:
1/3 cup honey Dijon salad dressing (can omit or mix mayonnaise with Dijon mustard and
honey)
1/4 cup mayonnaise (omit is using honey Dijon)
2 cups cubed cooked chicken breast
1 green pepper, chopped
2 tomatoes, chopped
4 (10- inch) flour tortillas
4 lettuce leaves
4 slices Muenster or Swiss cheese
DIRECTIONS
1. Spread honey Dijon dressing on tortilla. Add chicken, green pepper s, and tomatoes and mix
gently.
2. Place tortillas on work surface and line with lettuce leaves and cheese. Divide chicken
mixture among tortillas and roll up tightly, enclosing filling. Wrap in waxed paper and chill
until serving time.
YIELD: 4 sandwiches
TOTAL TIME: 10 minutes
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38
CHEESY QUESADILLAS & DIP
Makes a great after school snack or light meal with a side salad.
INGREDIENTS
12 regular (5 inch) masa (corn) tortillas
1 ½ cups grated Monterey Jack cheese
OPTIONAL: top cheese with a little bit of one of these - chopped pineapple, apple, onions,
tomatoes.
DIP: 1 can refried black beans (or regular beans)
Juice of 1 lime
¼ - ½ cup real mayonnaise
1 tsp chili peppers (optional)
DIRECTIONS
1. Preheat large frying pan with oil to medium high. Place single layer of tortillas in pan but
not overlapping. Sprinkle with cheese layer – not going beyond the edges and then top
with another tortilla.
2. Fry until lightly browned and slightly crisp and then turn over. Fry again until lightly
browned and slightly crisp.
3. Meanwhile – make DIP:
- Place beans in pot and slightly heat (or put in microwave for 2 minute).
- Whip in the remaining ingredients and use as a dip for your Quesadillas.
YIELD: 6 small to medium
COMMENTS: Councillor Shane said, “This was tasty and really fast to make”.
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39
CHICKEN BURRITOS
INGREDIENTS
2 lb (907 g) boneless skinless chicken breasts, cubed
1/2 tsp (2 mL) salt
2 onions, chopped
2 sweet green peppers , diced
1- 1/2 cups (375 mL) salsa
2 cups (500 mL) corn kernels
4 10- inch (25 cm) flour tortillas, warmed
1/2 cup (125 mL) shredded Monterey jack cheese
1 ripe avocado
1 bunch cilantro
DIRECTIONS
1. In large nonstick skillet, heat 2 tsp (10 mL) of the oil over medium-high heat. Sprinkle
chicken with salt and pepper; cook, in 2 batches, stirring and using up to 2 tsp (10 mL)
more oil if necessary, for 5 minutes or until browned and no longer pink inside. Transfer
to plate.
2. Peel avocado. Take pit out of the centre and mash avocado.
3. Reduce heat to medium. Add remaining oil to skillet; cook onions and green peppers,
stirring, for 5 minutes or until softened, adding up to 2 tbsp (25 mL) water to prevent
burning.
4. Stir in corn and chicken.
5. Spoon half onto tortillas.
6. Sprinkle with cheese.
7. Add guacamole and salsa.
8. Add Cilantro.
9. Roll up.
*You can substitute tofu for chicken.
COMMENTS: These were good.
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40
CHICKEN FAJITAS
INGREDIENTS
2 tablespoons canola oil
3 boneless chicken breast halves, cut in thin strips
1 medium onion, cut in wedges
2 cloves garlic
4 mild green or red Chile peppers, seeded and sliced
1 sweet red bell pepper, seeded and cut in strips
1 green bell pepper, seeded/cut in strips
1 zucchini, trimmed, cut in strips
8 flour tortilla, warmed
1/2 cup sour cream
guacamole
1 bunch green onions, trimmed, sliced
DIRECTIONS
1. Heat the oil in a heavy skillet; cook the chicken strips over high heat, stirring constantly,
for 5 minutes, or until cooked. Drain and serve.
2. Add the onion, garlic and Chile peppers to the oil in the pan and sauté over high heat for
2 minutes.
3. Add the bell peppers and zucchini; cook over high heat for 4 minutes, or until the
vegetables have begun to have a blackened look around the edges.
4. Return the chicken to the pan and heat until sizzling hot. Serve right away, with warm
tortillas, sour cream, guacamole, sliced green onions, and chopped tomatoes. Serve with
hot cooked rice and refried beans, if desired.
YIELD: Serves 4
COMMENTS: We loved these!
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41
BOOM BOOM BURRITOS
Makes a great after school snack or light meal with a side salad. The word burrito literally
means "little donkey" in Spanish, coming from burro which means "donkey". The name burrito
possibly derives from the bedrolls and packs that donkeys carried in Mexico.
Matthew Smith Jonhnathan says, “This recipe tastes good because it’s meaty and filling and
scrumptious, chewy and delectable to eat. It’s nutritious too because it have tofu which is a
protein and has vegetables so it’s balanced.”
INGREDIENTS
6 large whole grain flour tortillas (warmed by wrapping in a closed baking dish or foil and
placing in oven)
1 pkg extra firm tofu, frozen, thawed, squeezed and shredded/ mashed*
2 cups hot salsa
1 tsp ground cumin
1 tsp dry oregano leaves
pinch cinnamon powder
1 - 19 oz. can black beans – not drained
1 small cooking onion, chopped
DIRECTIONS
1. Preheat oven to 350 degrees F. Warm tortillas by wrapping in a closed baking dish or
foil and placing in oven for approx. 5 minutes – do not let dry out.
2. Place the shredded/mashed tofu in a bowl with the salsa and spices. Let this mixture
marinate at room temperature for 10 minutes.
3. Meanwhile, put the beans and liquid from the can in a saucepan with the onions and
bring to a boil. Drain.
4. To assemble the burritos, place a large spoonful of the tofu-salsa mixture in the lower
corner of the tortilla. Place some of the bean onion mixture next.
5. Roll the burrito away from you, folding in the two sides and tucking the top edge under
as you roll. Bake on a non stick surface for 10 to 15 minutes, then serve. “Mucho
Gusto!”
*tofu can be thawed in the microwave – freezing the tofu improves the texture, making it more
like chicken breast meat.
NOTE: These burritos rival hot dogs, hamburgers, pizza and other fast, convenient foods for
taste and nutrition.
YIELD: 6 - 8 large Burritos
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42
BAKED SPICY CHICKEN DRUMSTICKS
INGREDIENTS
1lb Chicken Drumsticks
½ cup BBQ Sauce
2 tsp Chilli Peppers – Dried Cushed (Optional)
DIRECTIONS
1.
2.
3.
4.
5.
6.
7.
Preheat oven to 375 degrees Fahrenheit.
Put chicken in large pot, cover with water and bring to boil.
Turn to low boil and cook for 20 min.
Drain and pour BBQ sauce over drumsticks and place in shallow baking dish.
For spicy hot drumsticks, sprinkle with chilli pepper.
Bake for 20 – 30 min or until tender. Half-way through turn drumsticks.
Let sit for 5 – 10 minutes before eating.
YIELD: 4 Servings - 3 Drumsticks Each
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43
CHICKEN WINGS
INGREDIENTS
3 pounds chicken wings (16 wings)
salt and pepper to taste
1 1/2 cups any variety barbecue sauce
1/4 cup honey
2 teaspoons prepared mustard or spicy mustard
2 teaspoons Worcestershire sauce
Tabasco to taste, optional
DIRECTIONS
1. Rinse chicken wings; pat dry. Cut off and discard wing tips then cut each wing at the
joint to make two sections.
2. Sprinkle wing pieces with salt and pepper; place wings on a lightly oiled broiler pan. Broil
about 4 inches from the heat for 10 minutes on each side or until chicken wings are
nicely browned.
3. Transfer chicken wings to a pot or bowl .
4. In a bowl, combine barbecue sauce, honey, spicy mustard, Worcestershire sauce, and
Tabasco.
5. Pour sauce over chicken wings.
6. Cover and cook on LOW for ½ hour.
7. Serve.
YIELD: Makes about 30 chicken wings.
COMMENTS: These were our second favourite. I made them for my mum.
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44
DILLY DANDY POTATO PATTIES
INGREDIENTS
1 cup grated raw, peeled potatoes
1 cup cooked red kidney beans, roughly mashed
2 tbsp cornmeal
1 tbsp cornstarch
2 tbsp chopped celery leaves/ or lovage
2 tbsp chopped fresh parsley
1 clove garlic – minced
½ tsp curry powder
½ tsp salt and pepper to taste
1 egg - beaten
2 tbsp vegetable oil for frying
DIRECTIONS
1. In a bowl, stir together all ingredients up to the egg – then add egg and mix well.
2. In a non-stick skillet or griddle plate, heat ½ oil and drop a tablespoon full mound of
potato mixture into pan – press down to make into a flat cake.
3. Cook for 5 min or until bottom is golden brown and turn and cook 4 min. more until golden
brown. Remove and keep warm until all the mixture is used up.
4. Serve with chutney, or salsa, or a thinned out mustard with milk to make a sauce.
5. Leftovers can be reheated in a pan with no added fat – these tend to be crisper.
YIELD: 6 Potato Patties
PORTION SIZE: 2 cakes, 75 g (2.5 oz.) each
COMMENTS: This is a healthy version of hash browns. Daniel Couglas said, “ it tastes so much
better than I expected and it’s so nutritious because of the beans”.
Copyright 2001 by Astrid Muschalla
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45
CRANBERRY SAUCE
INGREDIENTS
2- 1/3 cups (575 mL) cranberries
1/2 cup (125 mL) granulated sugar
2 tsp (10 mL) grated orange rind
1/2 cup (125 mL) orange juice
DIRECTIONS
1. In a saucepan, bring cranberries, sugar, rind and juice to boil, stirring. Reduce heat to
medium-low; simmer for 4 to 6 minutes or until berries begin to pop.
2. Puree in blender. Press through fine sieve. (R efrigerate for up to 5 days or freeze for up
to 1 month.)
YIELD: makes 25 1 tbsp (15 mL) servings
COMMENTS: Really Good! I liked it with the roast turkey!
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46
CHOCOLATE CHIP OATMEAL COOKIES
INGREDIENTS
2/3 cup butter softened
1 cup packed brown sugar
1 egg
2 tsp vanilla
1 ½ cups large flake rolled oats
1 cup all purpose flour
½ tsp baking powder
½ tsp baking soda
¼ tsp salt
1 ½ cups chocolate chips
DIRECTIONS
1.
2.
3.
4.
5.
6.
Line baking sheets with parchment paper and set aside
In large bowl, beat butter with sugar until fluffy. Beat in eggs and vanilla
In separate bowl, whisk together rolled oats, flour, baking powder, baking soda and salt
Stir in butter mixture until combined.
Stir in chocolate chips
Drop by heaping 1 tbsp about 2 inches apart onto prepared pans. Bake in top and
bottom thirds of 375 ovens, rotating and switching pans halfway through until golden
brown, about 12 minutes.
7. Transfer to rack and let cool.
NUTRITIONAL ANALYSIS (PER COOKIE – 36 Servings)
119 calories
1- gram protein
6 grams total fat
16 grams carbohydrate
1- gram fibre
16 mg cholesterol
75 grams sodium
1 % calcium
5 % iron
4% Vitamin A
4% Folate
COMMENTS: Yummy and easy to make!
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VALENTINE’S DAY SUGAR COOKIES
INGREDIENTS
1 1/2 cups (195 grams) all purpose flour
1/4 teaspoon salt
1/2 teaspoon baking soda
1/2 cup (113 grams) unsalted butter , room temperature
1/2 cup (100 grams) granulated white sugar
1 large egg, lightly beaten
1 teaspoon pure vanilla extract
Royal Icing Using Egg Whites:
1 large egg white
1 teaspoon fresh lemon juice
1 1/2 cups (165 grams) confectioners (powdered or icing) sugar, sifted
DIRECTIONS
1. In a separate bowl whisk together the flour, salt, and baking soda. Set aside.
2. In the bowl of your electric mixer (or with a hand mixer), beat the butter and sugar until
light and fluffy (about 3 to 4 minutes). Add the beaten egg and vanilla extract and beat
until combined. Add the flour mixture and beat until you have a smooth dough.
3. Wrap the dough in plastic wrap and refrigerate for about one hour (or overnight) or until
firm enough to roll.
4. Preheat oven to 350 degrees F (177 degrees C) and place rack in the center of the oven.
Line two baking sheets with parchment paper.
5. Remove the chilled dough from the refrigerator and, on a lightly floured surface, roll out
the dough to a thickness of 1/4 inch (.6 cm). (Keep turning the dough as you roll,
making sure the dough does not stick to the counter.) Cut out shapes using a lightly
floured cookie cutter and transfer cookies to the prepared baking sheet. Place the
baking sheets with the unbaked cookies in the refrigerator for 10 to 15 minutes to chill
the dough, which prevents the cookies from spreading and losing their shape while
baking. Note: If you are not going to frost the baked cookies, you may want to sprinkle
the unbaked cookies with colored crystal or sparkling sugar.
6. Bake cookies for about 8- 10 minutes (depending on size) or until they are just beginning
to brown around the edges. Remove from oven and let the cookies cool on the baking
sheet for a few minutes before transferring to a wire rack to finish cooling. Frost with
royal icing and sparking sugar, if desired. Be sure to let the royal icing dry completely
before storing. (This may take several hours.) Frosted cookies will keep several days in
an airtight container. Store the cookies between layers of parchment paper or wax
paper. Makes about 20 - 3-inch cookies. For Royal Icing with Egg Whites: In the bowl of
your electric mixer (or with a hand mixer), beat the egg white with the lemon juice. Add
the sifted powdered sugar and beat on low speed until combined and smooth. The icing
needs to be used immediately or transferred to an airtight container as royal icing
hardens when exposed to air. Cover with plastic wrap when not in use.
COMMENTS: .. so much fun to make & eat! I took some home to my mum for Valentine’s Day
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VERY BERRY SORBET
So simple and easy to make, sorbet is a delicious and refreshing way to end a meal.
INGREDIENTS
4 cups fresh berries of your choice (or frozen – skip step 1)
1/2 cup cold water
1/4 cup frozen pineapple-orange-banana or citrus juice concentrate
Fresh mint (for garnish)
DIRECTIONS
1. Freeze berries by placing them on a baking sheet in a single layer and putting them in
the freezer.
2. In a large bowl, combine the frozen berries, water and frozen concentrate. Place half of
the mixture in a blender or food processor and blend until smooth. Repeat with
remaining mixture and serve immediately. Garnish with mint sprigs.
YIELD: Serves 4
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49
FRUITY CHOCOLATE DESIRE
INGREDIENTS
mixed fresh fruit, such as:
2 bananas, cubed
1cupberries
1 melon
½ cup unsweetened coconut milk
½ cup semi sweet chocolate chips
½ tsp pure vanilla extract
¼ tsp coconut extract
1 tbsp maple syrup or brown sugar
¼ cup grated dry unsweetened coconut
DIRECTIONS
1. In a saucepan, heat the coconut milk until just boiling.
2. Whisk in the chocolate, vanilla and maple syrup and simmer until slightly thickened.
Remove from heat.
3. Using martini glasses, start layering the fruit and sauce. Top with coconut and chocolate
curls.
YIELD: 4 Servings
COMMENTS: Chef Daniel Douglas said, “ It was really fun making this recipe and looks great
too”.
Recipe Courtesy of Nicola Lawrence, The Dao of Harmony Dawn Cooking
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50
MINI APPLE PIE BASKETS
INGREDIENTS
6 Gala, Jonagold or Granny Smith Apples
1 teaspoon (tsp) Cinnamon
1 tbsp sugar
3 tbsp orange juice
2 tbsp flour
1 tsp Vanilla Essence
1 cup cranberries (frozen or fresh)
1/4 cup canola oil
2 tbsp butter
1 pkg phyllo pastry
DIRECTIONS
2. Mix orange juice and flour in a large bowl.
3. Wash apples, peel, core and coarsely chop – add to bowl with orange juice and stir in
cranberries, vanilla and cinnamon, mixing well.
4. Lay out phyllo with damp towel covering to keep from drying out.
5. Melt butter in oil and brush onto one sheet of phyllo to cover. Lay on another sheet and
bruch with oil and butter. Do one more sheet and then fill and fold. Bake on cookie sheet
until golden.
6. May use alternate type fillings (see below).
YIELD: 6 Mini Apple Pie Baskets
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51
MOM'S APPLE FRITTERS
INGREDIENTS
3 cups apples - peeled, cored and chopped
1 tbsp. cinnamon sugar
Juice of 1 lemon
1 package of Phyllo pastry at room temperature
¼ cup vegetable oil or melted butter
DIRECTIONS
1. Heat the oven to 375 degrees F (190 degrees C).
2. In a large bowl, mix the sugar, apples and cinnamon until completely mixed.
3. Lay out one sheet of Phyllo, covering unused Phyllo with moist cloth. Using pastry brush,
brush Phyllo lightly with vegetable oil or melted butter. Cut the Phyllo into 3 vertical
strips. Place 1 large t ablespoon of apple mixture in the far left corner of your Phyllo
strip. Working from side to side, roll the Phyllo from left to right, forming the shape of a
triangle. As you need the end, moisten the Phyllo so it adheres.
4. Place on parchment covered baking sheet. Brush top of the Phyllo package lightly with
the remaining oil or butter.
5. Bake for 5 minutes or until golden brown.
YIELD: 24 servings
PREP TIME: 20 Min
COOK TIME: 15 Min
READY IN: 35 Min
NUTRITIONAL INFORMATION
Calories: 118 | Total Fat: 4.9g | Cholesterol: 18mg
COMMENTS: They were very sweet and very filling!
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52
BAKED APPLES WITH CINNAMON & PECANS
INGREDIENTS
6 Gala, Jonagold or Golden Delicious
2 teaspoon (tsp) Cinnamon
1 tsp Nutmeg
½ cup Chopped pecans
½ cup Dried fruit: raisins, chopped apricots, currants
¾ cup Grape juice
2 drops Almond essence
2 cups Vanilla yogurt (could be frozen) for topping
DIRECTIONS
2. Wash apple and use an apple corer or sharp knife to remove the core. Leave about 1” of
the bottom of the apple in place. A spoon can be used to scoop the core out. Make a hole
about an inch across the top.
3. In a small bowl combine the cinnamon, nutmeg, pecans and raisins. Stir well and spoon
generously into the apples. Place the apples in a baking dish.
4. Add the almond essence to the grape juice and pour gently into the apples, covering the
fruit mixture in the middle and letting it spill over into the baking pan.
5. Bake for 45 minutes until tender.
6. Baste with the juices occasionally. Remove from the oven, let sit for 5 minutes and serve.
Also nice to serve it with frozen vanilla yogurt or vanilla yogurt.
YIELD: 6 Servings
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53
FRESH FRUIT SKEWERS
Chunks of fresh strawberries, pineapple, grapes, apples and pear are gently sweetened with
honey and flavored with a hint of vanilla. Your children will think this is a very special treat.
Serve this as a fun fruit recipe alternative for your breakfast or brunch menu. You can also
find more recipes like these fresh fruit skewers here.
INGREDIENTS
1 medium sized apple
1 medium sized pear
1 Tablespoon lemon juice
1 small can pineapple chunks or fresh pineapple
2 dozen ripe red strawberries
Red and Green Seedless grapes
¼ cantaloupe or honeydew melon
Vanilla Honey Glaze
1 cup honey
1 teaspoon vanilla
UTENSILS
12 wooden skewers (12 inches long)
small mixing bowl
DIRECTIONS
1. Cut and peel the apple and pear into 1- inch chunks.
2. Toss the apple and pear chunks with the Tablespoon of lemon juice to keep them from
turning dark.
3. Drain the pineapple chunks to remove the juice. Separate each of the fruits into 12
individual portions.
4. Alternate fruits by threading onto the 12 wooden skewers.
5. Place honey and vanilla in a smaller glass microwave safe bowl. Heat just long enough
for honey to be able to be stirred. Do not overheat the honey! Stir the vanilla and honey
together.
6. Divide equally and pour into 6 small bowls and serve along with the fresh fruit skewers.
YIELD: Makes 12 skewers. Serves 6.
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54
FUN-KY FRUIT KABOBS
ENJOY as a snack, appetizer for special occasions or as family dessert!
INGREDIENTS
1 apple
1 pear
1/3 cup melon
1/3 cup red seedless grapes
OPTIONAL: 2 bananas and/or 1 cup pineapple chunks
1/ 2 cup orange juice
1 cup nonfat vanilla yogurt, whipped smooth
1/ 4 cup dried coconut, shredded
1/ 4 cup chopped almonds or peanuts and/ or chocolate sprinkles
pkg wooden skewer sticks – 3” for appetizer size or 8” for dessert size
DIRECTIONS
Best to use the local fruit in season – the above list is for Fall.
1. Prepare the fruit by washing all of it before cutting. Cut the apples, pears, peeled
bananas into small 1” squares and put into the orange juice and stir. Cut the skin off
and cut the core out of the pineapple, then cut into chunks.
2. Slide pieces of fruit onto the skewer and design your own kabob by putting as much or
as little of whatever fruit you want! Do this until the stick is almost covered from end to
end.
3. Spread coconut and chopped nuts onto a large plate.
4. Hold your kabob at the ends and roll it in the yogurt, so the fruit gets covered. Then roll
it in the coconut nut mixture.
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55
HEALTHY FUDGY BROWNIES
INGREDIENTS
6 ounces semi-sweet chocolate chips or carob chips
1 tablespoon butter
3/4 cup quick oats
1/3 cup ground flax meal
1/3 cup non-fat powdered milk
1/2 teaspoon baking powder
1/2 cup chopped nuts (optional)
4 large egg whites or 2 large eggs
1/3 cup raw sugar or granulated sugar
1 teaspoon vanilla
DIRECTIONS
1. Melt chocolate chips and butter in the microwave about 45 seconds; stirring occasionally
until completely melted; set aside.
2. Combine the dry ingredients, except for sugar, in a bowl.
3. In another large bowl, beat egg whites with sugar and vanilla until slightly thick.
4. Stir in chocolate mixture and then the dry ingredients.
5. Spread into an 8-inch square baking dish sprayed with cooking spray.
6. Bake at 350° for 25-30 minutes; until edges are firm and top is crisp.
7. Cool completely before cutting into bars.
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56
All sponsors agree that no part of this book will be published for profit. Every effort was
made to grant rights to original owners of the recipes. Any copyright infringement was
purely coincidental. 2010
57
We are deeply appreciative of the generous support provided by our partners,
supporters, donors and volunteers whose contributions have made it possible to
give this year’s participating students an extraordinary experience that will have
lasting results in their lives.
We continue to rely upon the financial support of generous individuals and
organizations to provide the project funding and space that make our programs
possible.
Please contact Doorsteps Neighbourhood Services to arrange your donation in
support of our After School and Community Nutrition programs.
Doorsteps Neighbourhood Services
Phone: 416-243-5480
Fax: 416-243-7406
Address: 200 Chalkfarm Drive, Unit 106, Toronto, M3L 2H7
Please visit our Website doorsteps.ca to learn more about our programs and
the services that we provide to our community.

Amesbury After School Program Recipe Book ()

Transcription

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